12.6.17


Published December 5, 2017



PreWod

Warm Up
3 Rounds
Jumping Jacks x 25
Ring Rows x 15
V-Ups x 5

Strength
Alt EMOM-14
A) Floor Press x 6 @ 65% + 6 Floor Wipers (3L/3R)
B) Muscle Up x 2 or MU progression



MetCons

12.6.17

3 Rounds for max reps
1:00 Row Cal/ Rest :30
1:00 KB Snatch / Rest :30 (55/35)
*total reps combined are deducted from:
150 Plate Burpees for time!
Example:
3 Rounds= 45 Calories + 45 total snatches (90 reps)
150-90= 60 plate burpees for time!

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